Burn the Fat Feed the Muscle

natajane
natajane Posts: 295 Member
edited December 2024 in Health and Weight Loss
Hello!

I've started trying to do this programme today - yey! It will be fun.

I haven't read the full book yet, but I have set my goals and I just wanted to get started at attempting to do bits of it – keep up the momentum so to say 

I am a bit confused about calories though, if anyone can help?

My BMR is 2050.

So i have gone for a 20% calorie deduction and I’m eating 1640 cals. I’ve split that by 55% carbs, 30% Protein and 15% fat.

I’ve got my food nearly spot on today, quite pleased.

I plan to go to the gym and do 40 mins on the cross trainer. What do i do with the calories burnt from that – do I just leave that deficit or should i eat some of them? My fitness reckons I’ll burn about 555. I’m not very fast on the thing despite trying, so I think i’ll burn nearer 400.

Thanks,

Natalie

Replies

  • sdrawkcabynot
    sdrawkcabynot Posts: 462 Member
    Hello!

    I've started trying to do this programme today - yey! It will be fun.

    I haven't read the full book yet, but I have set my goals and I just wanted to get started at attempting to do bits of it – keep up the momentum so to say 

    I am a bit confused about calories though, if anyone can help?

    My BMR is 2050.

    So i have gone for a 20% calorie deduction and I’m eating 1640 cals. I’ve split that by 55% carbs, 30% Protein and 15% fat.

    I’ve got my food nearly spot on today, quite pleased.

    I plan to go to the gym and do 40 mins on the cross trainer. What do i do with the calories burnt from that – do I just leave that deficit or should i eat some of them? My fitness reckons I’ll burn about 555. I’m not very fast on the thing despite trying, so I think i’ll burn nearer 400.

    Thanks,

    Natalie

    I always try to eat back most of my burned calories. You're body needs to the fuel to function and recover.

    If I don't get all of them back - I at least try to eat back 75%.
  • lisa28115
    lisa28115 Posts: 17,271 Member
    yes...eat them all back
  • ladyraven68
    ladyraven68 Posts: 2,003 Member
    Hello!

    I've started trying to do this programme today - yey! It will be fun.

    I haven't read the full book yet, but I have set my goals and I just wanted to get started at attempting to do bits of it – keep up the momentum so to say 

    I am a bit confused about calories though, if anyone can help?

    My BMR is 2050.

    So i have gone for a 20% calorie deduction and I’m eating 1640 cals. I’ve split that by 55% carbs, 30% Protein and 15% fat.

    I’ve got my food nearly spot on today, quite pleased.

    I plan to go to the gym and do 40 mins on the cross trainer. What do i do with the calories burnt from that – do I just leave that deficit or should i eat some of them? My fitness reckons I’ll burn about 555. I’m not very fast on the thing despite trying, so I think i’ll burn nearer 400.

    Thanks,

    Natalie

    you don't get your deficit from your BMR , you get it from your TDEE - are you sure your BMR is 2050?

    If you calculate your TDEE on another site, including exercise, just eat to a 20% deficit as your exercise calories are already included.
    if you use MFP's calculation then it doesn't include exercise so you will eat them back or the deficit will be more than 20%.
  • natajane
    natajane Posts: 295 Member
    Hello,

    Thanks so much ladyraven - I hadn't used the TDEE, i'd used my BMR so I had completely the wrong calorie number to follow!

    I should be eating just under 1900 calories. I ate another snack after the gym and that got me up to speed.

    Thanks again! That would have been a painful few weeks while i figured it out!!!

    Natalie x
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